5 Meditation Techniques for Anxiety

Meditation Techniques for Anxiety – Maintaining mental health is becoming one of the topics that attracts attention. Both millennial and older people. One of its forms is an anxiety disorder.

Some treatments or therapies for anxiety disorders have also emerged, one of which is meditation. How is the effective meditation technique to cope with anxiety disorders?

Read also: How to improve mental health

Practicing meditation teaches you to recognize, hear, and understand the anxiety that is in the mind. Each meditating, you will become increasingly familiar with anxiety and in the end the mind can be controlled.

Controlling your mind will make you a calmer, much happier person, free from feelings of fear, worry and anxiety.

Things to consider before meditation

Find a quiet place to meditate.

Needless to say, meditation requires certain elements of relaxation that cannot be achieved in noisy environments. You can also use earplugs to undo most of the noise if a quiet place is not found.

The posture of meditation can make the difference between a good session and a disappointing session.

Here you have a wide range of options, ranging from sitting in a chair with a straight back, to sitting in a yoga asana or even lying on a flat, but remember not to fall asleep.

Wear something soothing that does not tense the body.

Make sure the outfit doesn’t make you feel too warm or too cold during the meditation session. Such temperature changes will most likely distract you from internal relaxation conditions.

When it comes to food and water, always meditate a few hours after eating and save a glass of water nearby.

It is very important for you to keep your body hydrated while meditating. Being thirsty during a session will cause discomfort and may be a source of distraction.

The key aspect is fulfilling all of our basic needs before we start meditation. The internal state should not be ideal, but you should remove as many distractions as possible.

Meditation Techniques for Anxiety

Here are some Meditation Techniques for Anxiety:

Focus the breathing

With the position of the hands on the stomach, focus the mind on breathing. Calculate your breath and watch the gestures when pulling and exhale.

Perform this gesture for 10 seconds, then repeat if necessary.

Body and Environmental Contact

When doing meditation, a sensitive attitude towards the movement of the body and the surrounding environment is key to note.

Soak up the body contact with the surrounding environment, such as how the legs feel on the floor surface.

When negative things start to pervade the mind, focus your mind back on the body and the environment contact.

Make your body scanner

Close your eyes and focus on the forehead, then start to scan the entire body and stop in specific places like the eyes, mouth, neck, and more. Remember, every sensation you feel, both good and bad, that’s what you feel.

Don’t give an assessment or stick to a certain feeling, all you need to do is feel and continue scanning the entire body. Do two to three times. Notice your feelings before and after doing so.

Imagine the bright sunlight shining over your head

Have you ever felt a warm feeling when the sun shining in  your face? Imagine that feeling, but not just on the face, but imagine the light shining on the whole body. Let it feel warm, and the light thaws the tension in the body.

Free the Mind

Negative thoughts will not go away when driven by compulsion. What it takes mind when being anxious is the space to think and calm yourself.

To calm the mind, you should let the brain and feelings of free think.

Thank you very much for reading Meditation Techniques for Anxiety, hopefully useful.